Statistics suggest that nearly 20% of the population suffers from constipation. Constipation occurs when the bowel movement is too slow inside the digestive tract, which causes them to become hard and dry. Ageing, lack of physical activity, and consuming a low-fiber diet can also cause constipation.
Constipation can be artificially treated by consuming laxatives, fiber supplements, and stool softeners. However, the addition of some regularity-boosting foods to your day-to-day diet is a more effective and safer option. Read below to learn about 12 foods that will be helpful to overcome constipation.
#1 Sweet Potatoes
Apart from offering some important vitamins and minerals, sweet potatoes are very rich in fiber. A sweet potato of 114 grams contain 4 grams of fiber. The insoluble fiber in sweet potatoes contain a variety of particulars like pectin, lignin, and cellulose.
A 2016 study conducted on 57 leukemia patients receiving chemotherapy proved that four days into the study, the amount of constipation markers have significantly improved. Sweet potatoes can be added to your diet in many ways like roasting, baking, and smashing etc.
Dried figs have the ability to offer a meal rich in diet, and 75 grams of dried figs contain 7.5 grams of fibers, which is 30% of the daily fiber requirement.
A 2011 study suggested that fig paste could improve the weight of bowels, and reduce the intestinal transit time. Another study suggested that fig paste improves stool consistency and alleviates intestinal discomfort.
Lentils are fiber-filled edible pulses. For every 99 grams of boiled lentils, there’s 8 grams of fiber. Consuming lentils boosts butyric acid production in the colon, enhancing bowel movements in the gut. It also aids in speeding up intestinal transit.
They contain a prebiotic that benefits digestive tract health, and helps to maintain regularity. Prebiotics are a type of fiber that works by feeding the healthy colonic bacteria, thereby optimizing the gut health.
According to a 2017 study, prebiotics relieves constipation by improving bowel frequency and increasing consistency. Artichokes are also helpful in minimizing irritable bowel syndrome, and they contribute to normalize bowel patterns.
The natural laxative properties and fiber content of rhubarb is very favorable for regular pooping. There’s a gram of fiber in every 51 grams of rhubarb. The insoluble fiber in rhubarb increases bulk of stool. Sennoside A, a compound found in rhubarbs, has a laxative effect in the human body. Sennoside A drastically reduces AQP3 levels in the body. AQP3 is a protein that curbs water transit intestines, making stool soft, thereby enhancing bowel movements.
Rhubarb can be consumed with yoghurt, oatmeal etc.
Kefir is a fermented milk beverage containing probiotics, and is the perfect remedy for constipation. Kefir promotes regularity by boosting stool consistency and frequency. It speeds up bowel movements inside the gut. It also increases the bulk and moisture of stool to minimize constipation.
Majority of beans are rich in both soluble and insoluble fiber. 86 grams of black beans contain 7.5 grams of fiber, while 91 grams of navy beans contain 9.5 grams of fiber. While soluble fiber absorb water to soften stool, insoluble fiber add bulk to stool. Consuming beans not only minimizes constipation, they also reduce gas and bloating.
Flaxseeds are extremely rich in fiber. In every ten grams of it, three grams are fiber, which is a mixture of both soluble and insoluble fiber. Flaxseeds increases stool weight, speeds up bowel movements, and increases stool frequency. Flaxseeds are used to treat diarrhea as well, as they have the ability to minimize diarrhea by 84%.
Pears are fiber rich fruits that contain 6 grams of fiber for every 178 grams. It is 24% of the daily fiber requirement.
Pears also contain sorbitol, a sugar alcohol acting as an osmotic agent, speeding up bowel movements. Also, unabsorbed sucrose in pears acts a natural laxative.
#10 Kiwi Fruit
Kiwi is a fiber-rich fruit, and for every 76 grams of kiwi fruit, 2.3 grams are fiber. Kiwi speeds up bowel movements and decreases laxative use.
They are a great source of sorbitol, and are used as a natural laxative. A 28 grams serving of prunes carry 2 grams of fiber. Research suggest that prunes contribute to softening stool, improving stool consistency, and stool frequency.
You can use prunes to sweeten your salad, or can drink it as a juice.
Apples are rich in fiber, and carries 4 grams of fiber in every 149 grams. Pectin present in apples functions as a laxative. Apples promote regular bowel movements.
Pectin present in apples speeds up stool movements in the large intestine. They improve gut health by increasing the number of healthy bacteria in the digestive tract. Apples can be consumed as toppings for desserts, or on their own.
If you want to fight constipation, eating fiber-rich food is the ultimate solution. Foods suggested above are very easy to eat. So try them out, and be healthy!